Pana 4-week Bench strength program

by Mathieu De Oliveira

Program Description

This is the sample-program taken from Pana’s YouTube channel entitled “The 4 weeks training method for strength gains (+ sample program) “

Program Overview

Level
Novice, Intermediate, Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Sep 03, 2025 04:16
Last Edited
Sep 03, 2025 04:16

Muscle Engagement

Front

Back

MuscleSet

Chest

50%

Triceps

30%

Front Delts

20%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

3 reps

6 reps

82%

70%

Day 1

Bench Press (Barbell)

3 reps

6 reps

86%

75%

Day 1

Bench Press (Barbell)

3 reps

6 reps

89%

75%

Day 1

Bench Press (Barbell)

3 reps

6 reps

82%

70%

Day 2

Bench Press (Barbell)

1 reps

5 reps

88%

78%

Day 2

Bench Press (Barbell)

1 reps

5 reps

91%

78%

Day 2

Bench Press (Barbell)

1 reps

5 reps

95%

80%

70%

Day 2

Bench Press (Barbell)

1 reps

RPE 8

RPE 9

RPE 10

Day 1

Bench Press (Barbell)

1 Set

3 Sets

3 Reps

6 Reps

82%

70%

Day 2

Bench Press (Barbell)

2 Sets

1 Reps

5 Reps

88%

78%